Healthy Fried Rice

Sorry guys! I have been super busy the past week! This month is jam packed with stuff to do and it is just flying by! Multiple birthdays, planning our engagement party, tax season (i.e. I work for an accountant) etc. it is non stop! Anyway, so here is a super fast recipe- that will leave you throwing take-out menus in the garbage from now on ;)

So honestly this is not a super original recipe or idea for that matter of making fast food healthy.  (Inspired by Elie Kreiger's recipe) This recipe was so delicious, easy and satisfying I had to share.  In fact I'm eating some as I type this.  Flavors and textures are awesome and if you aren't a tofu person, substitute some chicken or just leave it out all together.

I cannot get enough of edamame (immature soy beans).  I can just eat them boiled raw. They remind me of big beans or peas that don't have such a starchy taste/texture.  I usually by them boiled and frozen in the pod (it is hard for me to find them shelled) and then defrost quickly and shell them myself. But if you can find shelled go for it.  If you can't find edamame, just substitute peas- no big deal.

Also, the serving size is about 1 and a half cups- for about 500 cal. Plus a whole lot less sodium and fat then regular take out. 

This is a great place to use up left over rice.  If you don't have left over just precook the rice.  This dish takes minutes to come together so start after the rice is fully cooked.  I like to precook the tofu separate so it gets crispy and browned on the outside instead to just mixing it in.  The eggs are also optional, I don't think I would miss them, but it definitely adds to the feel of classic fried rice.

Also for the tofu, take out of the package and drain first.  Then wrap in paper towels and set on a plate- then put another plate on top of that and put something heavy, like a can of tomatoes or a skillet to help drain and squeeze out all the extra liquid.  Before cooking I like to cut long-ways in half to get max surface area browning.

Ingredients

· 1 package of firm tofu

· Cooking spray

· 1 tablespoon of oil

· 2 large cloves of garlic, grated

· 2 tbsp of ginger, grated

· 1 bunch of scallions (about 6), chopped/sliced

· about 3-4 cups of brown rice

· 1 red pepper, diced

· about 1 cup of edamame, shelled

· 1/2 cup of frozen corn

· 2 eggs beaten

· 3-4 tbsp low sodium soy sauce

Directions

1.      Cook the rice if needed first, then when that is done start these other steps.

2.      If you need to cook the rice you can precook the tofu while you cook the rice and just reserve it for later.  Heat a non stick skillet over high heat and spray with cooking spray.  When hot add the tofu. Brown on both sides (couple minutes each side) and then remove and let cool.  When cool cut into small bite sized squares.

3.      When your rice and tofu are ready- Heat the oil in a large skillet over high heat.

4.      When really hot add the scallions, pepper, garlic and ginger.  Cook only for about 2-3 minutes. 

5.      Add the rice, tofu, edamame and corn.  Stir gently until all heated through- not even five minutes.

6.      You can either do this is a separate pan or the same.  If doing it in the same pan- make a well in the middle and either spray with cooking spray or drop a splash of oil, then add the eggs.  Stir until scrambled. (Obviously if doing it in a second pan, just scramble the eggs and then stir in)

7.       Finally just add the soy sauce and make sure everything is mixed well.

We like top enjoy topped with Sriracha! Spicy!

Enjoy!

Pan Fried Chicken w/ Arugula Pesto Pasta

Pesto is such an awesome basic recipe to know.  There are so many ways you can switch it up! It is great for fresh herbs that are about to go bad.  I had about 2 cups of arugula that was on its way out and some parsley as well, so I decided on pesto.  Classic pesto is a mixture using basil, garlic, pine nuts, Parmesan cheese blended with olive oil.  Essentially pesto means to crush or pound which is how it is traditionally made with a mortar and pestle.  Now-a-days food processors make easy work of it.  So here are the basic essentials when making a pesto of any kind:

-fresh herbs
-garlic
-a nut
-Parmesan or Pecorino cheese
-oil

Sometimes I leave out the nuts because I don't have any, not the end of the world.  I also love to add lemon juice and zest into my pestos too.  I like pestos because they are not rocket science, as you will see from the recipe I don't have exact measurements on a lot of things because I just throw everything in a food processor, taste at the end and if it needs more of one thing I just add it and blend up again, taste and repeat if necessary.  Also, pan frying chicken with a quick and easy pan sauce is impressive and tasty.

Arugula Pesto

• 2 cups of arugula
• handful of fresh parsley
• 1-2 garlic cloves, minced or grated
• 1/2 lemon, juiced and zested
• handful of almonds
• 1/2 cup of Parmesan cheese
• freshly grated pepper
• pinch of salt (easy on the salt, the cheese is very salty, taste to make sure)
• about a 1/2 to 3/4 cup of extra virgin olive oil

Combine everything in a food processor or blender and blend until a loose paste.  Sometimes I add just a bit of water to make it more loose (instead of using more oil)

Boil up your favorite pasta and top/toss with the pesto!

Pan Fried Chicken

• 3 boneless skinless chicken breasts (butterflied in half to make them thin cutlets for quick cooking)
• 1 tbsp salt
• fresh cracked pepper
• about 1 cup of flour
• 2 garlic cloves smashed
• tsp red pepper flakes
• 1 onion, diced
• 1 cup of dry white wine
• 1 cup of chicken stock
• oil

1. In a skillet heat some oil on medium low with the smashed garlic cloves and red pepper flakes.  Try and keep the garlic in large pieces so we can remove it easily later.
2. Don't let the garlic burn, keep heat on a low setting until we are ready with the chicken. 
3. While the oil is infusing with the garlic and chili flake, combine the flour, salt and pepper on a plate or shallow bowl (I use the leftover Chinese take out containers, they work perfect). 
4. When you are ready to cook the chicken, remove the garlic from the pan and discard.  Turn the heat up to high/med-high.  Dredge the chicken in the flour mixture and shake off any excessive.  Put chicken in the pan.  We are cooking it only a couple minutes on each side, just until they are brown and golden.
5. When all the chicken is browned on both sides (don't worry it doesn't necessarily have to be cooked through) take out of the pan and reserve. 
6. Add about 2 more tbsp of oil to the pan and then add the onion.  Cook the onion a couple minutes until soft and translucent.  Then sprinkle about 2 tablespoons of the flour left over from dredging the chicken on the onions (if you don't feel comfortable doing this, use fresh flour).  Cook out the flour for about a minute. 
7. Add the wine and stock to the pan and whisk until all combined.  Add the chicken back into the pan and bring to a boil, then reduce to a simmer.  Coat the chicken in the sauce and now you just have to keep warm until ready to serve.
8. Plate the chicken and top with some extra sauce.

I served this all alongside my Lemon Garlic Broccoli Sidedish Yum!

Faux Fried Zucchini Sticks

I have tried multiple different oven frying techniques and this I have to say was the best one yet.  I tweaked the recipe from the original I had first read.  I always joke with my boyfriend that most things I make are "figure friendly" but this one actually is.  So indulge!





http://www.klesickfamilyfarm.com/



Some facts on zucchini (from foodchannel.com):

1. A zucchini has (about depending on size of course) only 25 calories!
2. You can also eat the flowers of the zucchini plant (stuffed with cheese and fried are yummy!)
3.  Zucchini has more potassium than a banana.
4. The word zucchini comes from ‘zucca’ the Italian word for squash.

Ingredients

• Cooking spray of your choice
• 2 eggs beaten with a splash of water (can use only egg whites to be even healthier!)
• 1 cup of flour
• 1 cup of cornmeal (if you dont have cornmeal you can use just regular flour- cornmeal gives it a different texture and slight taste difference)
• about 3 medium zucchinis cut into sticks about the size of your index finger (cut zucchini in half lengthwise into about 6-8 pieces then just cut in half the other way)
• salt and pepper (about 2 teaspoons each)

Directions

1. Preheat oven to 475°F
2. Put the beaten eggs in one container
3. Put the flour, cornmeal, salt and pepper in another
4. Put the zucchini in the egg first then dredge in the flour mixture
5. Line a baking sheet with aluminum foil (for easy clean up!) sprayed with the cooking spray and then line up the sticks in one layer, try not to let them touch.
6. Spray the cooking spray all over the zucchini so it doesn't look like there are any "dry" flour spots.
7. Pop in the oven for 10-20 mins. Or cook until crispy and golden brown.